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Let the day settle... Find a comfortable position, lying down or sitting... Close your eyes gently, or soften your gaze... Begin by simply noticing your breath... The natural rhythm of inhale... and exhale... No need to change it... just be aware of its flow... Now, gently deepen your breath... Inhale slowly through your nose... Exhale even longer through your mouth... with a soft sigh... And pause... in the quiet space after the breath... Again... slow inhale... long, releasing exhale... Let go of what you’ve been holding... Place a hand on your belly... Breathe into your hand, letting your abdomen rise... And fall as you exhale... Feel the gentle wave of breath... soothing and steady... Now bring your awareness to your chest... As you inhale, feel your ribcage expand... As you exhale, feel it soften and settle... Releasing any tightness around your heart... Bring your attention to your shoulders and neck... Carrying the weight of Thursday... a day of looking forward, of almost-there energy... Inhale here... and as you exhale, let that forward-leaning tension melt away... Let your shoulders drop... your neck lengthen... Feel the release... Now let that softening travel down through your body... Down your arms... hands... fingers... Down your spine... your back... Through your hips... legs... all the way to your feet... A wave of release... letting the body become heavy... supported... Releasing the doing... entering into being... In this stillness... offer yourself kindness for all that today contained... "Come to me, all you who are weary and burdened, and I will give you rest." Let that promise settle into the quiet... Your breath is gentle now... The body is at ease... The mind is softening... From here... gently transition into your rest... Whenever you're ready, you may open your eyes... Carrying this peace with you into the night.
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